6-3-14

Fitness:

Shoulder Prehab
+
A1. DB BP 8-10 x 4 @ 41×1 rest 1-2 min
A2.(F) Pendlay Row 4-6 x 4 @ 20×2 rest rest 1 min
A2.(M) DB Row 8-10 x 4 @ 31×2 rest rest 20 sec; rest 45 sec
+
4 rounds @ 80%
3 Wallwalks
5 T2b
7 Front Rack Lunge 120/75

Competition:

Shoulder Prehab
+
1000m row
rest 2 min
7 wallwalks
10 PC 205/135
30 Burpee Over Rower
10 PC 205/135
7 wallwalks
rest 2 min
1000m row

Notes- Reference 5-7-14